Archives: Wreck Center – Oak Park (Mon) 7/20

Date: Monday July 20, 2020

Time: 06:30

Location: Wreck Center – Oak Park

QIC: [email protected]

Pax:
Kodak
RA
Cowboy Mouth
Bronco
Dunphy
Footloose
hOjOh
Bouche

Preblast:

Hard to follow Merkin Mania. Not sure yet what we’ll do, but it will be lower body focused.

BackBlast:

Perfect July weather, low 70s and partly cloudy. 11 showed for a Bouche Monday beat down, including FNG Mulligan. Welcome!

Warm-up:

-Motivators down from 10

-Abe Vigodas forward and back (15)

-Seal Claps(15)

-4-count row (3 second slow pull, squeeze shoulder blades together, 1 second return) (20)

-Imperial Walkers (15)

The Thang:

Variation on the ‘zipper’ beat down, this one is called the ‘button down.” Work 8 blocks north to Taylor Park. Each block starts with 20 lunge walk steps (10 each leg), then 10 Merkins, then jog to next block. Hold plank or squat and wait for the 6. Rinse and repeat 8 times.

At Taylor, partner up and do supersets of incline Merkin and Big Boys.

Mosey back 1.0 mile to Wreck.

Mary:

-Flutter Kicks (20)

-Heal Taps (15)

Stretching: touch your toes, cow pose, cat pose.

Encouraging Words:

We are all where we are today. Don’t focus on where you were yesterday; focus on where you want to be tomorrow. All of us are stronger after this workout than we were at the beginning of it.

/Bouche Out

 

 

F3 Chicago